One of the best and safest ways to lose weight and reduce body fat quickly is to trim serving portions, watch what you eat and exercise daily. Exercise is the key when it comes to losing weight and body fat. The more you exercise, the more calories you burn and the more lean muscle mass you develop, which, in turn, burns fat faster and more efficiently. When combined with a nutritious and well balanced diet, exercise can help you achieve fast weight and fat loss in as little as a couple of weeks.
Step 1
Increase exercise levels. Try to exercise at least 45 minutes a day to see fast effective results. During the first 20 minutes or so of vigorous exercise, the body burns carbohydrates, while after that, the body will dig into those stores of fat for its energy.
Step 2
Engage in interval training that blends high intensity exercise with low intensity workouts. For example, start walking around your block or the high school track down the street. Walk one quarter of the way around, and then jog one quarter. Walk one quarter and sprint the last quarter. You can also do this on a treadmill or an elliptical or step machine. Change speed. Change intensity. This method of exercising helps increase metabolism and improve endurance and stamina.
Step 3
Exercise at least four to five days a week, changing the areas of the body you work every day. For example, if you run or swim Monday, perform weightlifting or strength building exercises Tuesday. Mix up the cardio and strengthening workouts for optimal benefits. Lean muscle mass burns fat faster, so always include some weights into your workout plan. You don't have to go bench-press 200 pounds at the gym with the big guys, but purchase a set of dumbbells at your local sporting goods store and do them at home. Women can work with 3-, 5-, 8-, and 10-pound weights and men can work with 8-, 10-, 12- and 15-pound weights. Perform biceps curls, balance weights on the shoulders while doing lunges or squats and balance the weights on your legs while performing leg lifts.
Step 4
Cut back on calories and serving sizes. In order to lose weight, you need to burn more calories than you consume on a daily basis. You need to avoid high fat and high sugar foods like junk food and desserts, soda and fatty meats. Select lean meat such as chicken and turkey (yes, lose the skin) and increase intake of fruits and veggies, which are naturally low in calories and help you feel full longer.
Step 5
Drink at least 64 ounces of water a day, but if you can, shoot for a gallon of water a day. You'll be making plenty of trips to the bathroom for the first few days, but then your body will get used to it. The water will flush toxins from your system, make you feel full and provide the hydration your body needs while you're increasing metabolism, burning fat and losing weight.
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